Just like eating healthy and
exercise, adequate sleep is an essential component for a holistic
health
conscious life style. We are a sleep-deprived society and this is
wrecking havoc on individual’s mental and physical health. Lack of
sleep can be as dangerous to your health as smoking. Studies have shown
that people who slept 7 to 8 hours a night lived significantly longer
than those who didn’t.
Lack of sleep affects all areas of your life including:
~Emotional- you may be more frustrated, irritable, cranky and moody
~Social-you may be difficult to get along with, lack of desire to
socialize
~Cognitive-impaired ability to learn, poor memory, decreased problem
solving abilities
~Physical- productivity is impaired, fatigue, a compromised immune
system which leaves you vulnerable to disease, infection, and colds etc.
~Safety-judgment may be impaired, your less aware and alert which can
lead to accidents, hand eye coordination is impaired
Sleep also restores our physical and mental energy. The body
repairs itself while we sleep. It detoxes and heals. Thus,
for us individuals living with chronic illness or chronic pain,
obtaining adequate sleep is vitally important. We need adequate
sleep to help us cope with stress, to relieve pain and fatigue and keep
symptoms to a minimum. Lack of sleep in the chronically ill often
increases pain and fatigue and exacerbates whatever symptoms they may
experience.
Experts used to recommend seven to eight hours of sleep, but it is now
believed the average adult needs an average of nine hours sleep.
Some need less and some need more. For those living with chronic
illness more may be required, or frequent naps will be necessary. Your
body will tell you how much sleep you need if you pay attention.
Feeling refreshed and well is often not possible for those with chronic
illness or pain, but find the amount you need to function as optimally
as possible for your situation.
Tips For Better Sleep
~No alcohol or caffeine
~Try and maintain a routine of getting up and going to bed around the
same time
~Exercise at least 30 minutes daily
~Take a warm bath or shower just prior to bedtime
~Read or watch TV if these are relaxing for you, if they are
stimulating then you would want to avoid
~Avoid conversations on the phone right before bedtime
~If your having difficulty getting to sleep or wake up in the middle of
the night, having an orgasm can help you. After having an orgasm,
endorphins are released that make you relaxed and sleepy. You
must be lying down at the time of the orgasm and then immediately close
your eyes and attempt to sleep, before the endorphins wear off.
~Keep your sleeping environment clean and free from toxic chemicals
such as perfumes, cleaning supplies, pesticides etc. In addition
to toxicity, chemicals can stimulate the brain and keep you awake.
~Use sheets and blankets that are made of natural fibers.
Synthetic fibers are a chemical and can stimulate the brain and prevent
you from sleeping. Don’t wash your bedding with bleach or scented
laundry products for the same reason.
~See a holistic physician for possible nutritional deficiencies or
thyroid abnormalities. Both of these can cause sleep difficulties.
*Do not use drugs (prescription or otherwise, to assist you in
sleeping) Drugs interfere in stage IV sleep, which only
aggravates symptoms and robs you of the benefits you should derive from
sleeping. Drug induced sleep is not healthy sleep. If you need
assistance, seek a holistic physician that can advice you which
supplements and herbs such as melatonin, serotonin, valerian, chamomile
etc. can be used to improve your sleep.
For more great holistic health self-care tips and strategies for
living with chronic illness you may want to check out Cynthia's book
Finding Life Fulfillment when Living
with Chronic Illness .
